Mon Apr 2

kennethjohnanderso
Apr 1, 2024
1 min read

6 * 75 min 4 dolphin kicks off every wall

underwater turn - double turn
underwater turn - fast turn

800 Flow with fins (min 100 each stroke - min 200 with knuckle paddles)

12*100 with fins on 1:30/1:40(4/4/3) or 1:50 (3/3/4)

1-4) RA

5-8) LA

9-12) with fins

Drills

2 or 3 times thru

2 * 25 Speed drill

50 Build to high turnover

50 Swim with a build kick

5 * 50 on 45/55/1:05/1:15

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Thur Jan 22

400, 4 x 100, 4 x 50 descend 4 * 25 Zombie Kick on 1:00 1:00 6 x 25 with chutes on :45 1:00 4 x 25 15/10 1:00 8 x 10s vertical Kick/20s off 12 x 50 sprint (finish strong) on 3:00 8 x 100 long on 1:30

Wed Jan 20th

AM 400 with fins and paddles - evey 4th 25 hold with finger tips 7:30 300 Pull 50 reg/25 1 arm on 5:30 4 x 50 kick descend on 1:00 EBSC 25's (40/30/20 3 25's of each stroke) 3 times thru 1) 25 easy sp

Tues Jan 20th

400 Fr/Back by 100 light Kick with fins (25 fist/25 A-OK-50 regular) 3 x 100 IM 1) w/ dolphin Kick, 2) with free kick, 3) regular kick 4 x 25 underwater kick on :45 At 6:20 6 * 50 on :50 1) fast 5 sm

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